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A simple trip to the grocery store can be overwhelming for people with celiac disease. Suddenly, every product with wheat, rye, or barley is off-limits. The good news is that with a little bit of extra effort, people with celiac disease can still enjoy tasty and satisfying meals.

Celiac Disease: At the Grocery Store

A gluten-free diet "includes all the same great meat, fish, poultry, milk products, fruits, vegetables, spices, and herbs" as a regular diet, says Dana M. Ellis, MPH, RD, cardiac transplant dietitian at the UCLA Medical Center in Los Angeles. "Only the types of grains and processed foods chosen will need to be adapted for gluten-free living.”

That being said, gluten can hide in places one wouldn’t suspect, so reading labels is critical. Ingredients to avoid include wheat, kamut, spelt, rye, barley, triticale, hydrolyzed vegetable protein, malt or malt flavoring, malt vinegar, oats, soy sauce, modified food starch, natural and artificial flavors, dextrin, brown rice syrup, mono- and diglycerides, and flavorings in meat products. Processed cheeses and prepared cake frosting should also be generally avoided. People with celiac disease should watch out for non-food sources of gluten as well — such as certain cosmetics, medications (both prescription and over-the-counter), and children's clay.

If you or a loved one has celiac disease, be prepared to visit multiple grocery stores. Most stores have a gluten-free foods area (plus other gluten-free foods in the freezer section), but not every store carries every product. Also keep in mind that many gluten-free products have shorter expiration periods. You may need to plan ahead to freeze portions or purchase an amount of food that can be used in a reasonable time frame.

Gluten-free foods can be pricey, warns Shari Cheves of Laguna Beach, Calif., who has celiac disease. “After the grocery bill started climbing, we had to get more selective with our gluten-free treat foods and emphasize more fresh foods,” she recalls. “I buy some of our favorite items in bulk online to save money. So far it’s working out well.”

Celiac Disease: In the Kitchen

Cross-contamination in the kitchen can be another major challenge for families with a member who has celiac disease. Gluten from other foods can easily make its way into specially prepared gluten-free meals. Everything can be a potential problem — from cutting boards and strainers to utensils, pots and pans, and even dishcloths.

"A separate toaster is a must,” advises Carol M. Shilson, executive director of the University of Chicago Celiac Disease Center in Chicago. “Aluminum foil is a practical way to avoid cross-contamination on shared cooking surfaces. You may also consider colored utensils or pans dedicated to gluten-free cooking, as well as a special cupboard with all gluten-free foods."

Most importantly, stay positive. “Even though having celiac disease seems daunting, scary, and life-altering, it is 100 percent manageable with appropriate diet changes,” says Ellis. “By understanding what products and ingredients may contain gluten and where to find the ones that are safe to eat and gluten-free, you can easily live your life in a normal fashion.”

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